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Menopause Recipes and Meal Plans

  • Low carb zucchini enchiladas using zucchini slices instead of tortillas
    Menopause Main Dishes

    Low Carb Zucchini Enchiladas (Grain-free)

    May 24, 2025 - By Jen Casey

    A delicious enchilada recipe that swaps out the tortillas for zucchini. This low carb Zucchini Enchiladas recipe is filling & delicious without the extra bloat from carbs. Reasons to love…

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  • Lean Low Carb Taco Bowl Recipe | Menopause Recipe
    Menopause Main Dishes

    Lean Low Carb Taco Bowls in 30 minutes

    May 12, 2025 - By Jen Casey

    Low carb taco bowls are the best lean dinner, loaded with seasoned lean ground turkey, black beans, fresh veggies and toppings. Mix it all together or scoop it into lettuce…

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  • how to make spicy prawns with low carb zucchini noodles
    Menopause Main Dishes

    Low Carb Spicy Prawns with Zucchini Noodles

    May 10, 2025 - By Jen Casey

    When you are craving pasta but don’t want the starchy carbs, try this Low Carb Spicy Prawns with Zucchini Noodles recipe. A quick, one pan meal that is packed with…

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  • a muffin tray with baked zucchini egg cups
    Menopause Breakfast

    Zucchini Egg Cups

    May 9, 2025 - By Jen Casey

    For a quick meal prep recipe, these Zucchini Egg Cups are a creative way to get in more fibre for a protein-rich, satiating breakfast. What we love about zucchini egg…

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  • iron skillet with a frittata with sweet potato crust and salad
    Menopause Breakfast

    Grain-free Quiche with Sweet Potato Crust

    May 2, 2025 - By Jen Casey

    This easy Grain-free Quiche with Sweet Potato Crust is perfect for one or two with a side salad. The eggs are fluffy, the crust is healthy, and it comes together…

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  • Bowl of creamy curry with prawns and cauliflower rice
    Menopause Main Dishes

    Creamy Coconut Curry with Prawns (Dairy-free)

    April 30, 2025 - By Jen Casey

    This from-scratch coconut prawn curry is the creamiest, low carb, healthy and hearty recipes that comes together in 30 minutes Serve it with cauliflower rice, quinoa, or enjoy it as…

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  • lean turkey burger recipe
    Menopause Main Dishes

    Baked Bunless Turkey Veggie Burgers

    April 14, 2025 - By Jen Casey

    This lean turkey burger recipe is a delicious, lightened up version of a comfort food classic. We skipped the bun and wrapped the burger in crispy lettuce, baked in extra…

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  • baked spaghetti squash with meat sauce and cheese
    Menopause Main Dishes

    Baked Spaghetti Squash with Bolognese Sauce

    April 14, 2025 - By Jen Casey

    Baked spaghetti squash with Bolognese sauce is a low carb alternative to pasta for those whose digestion and metabolism cannot tolerate refined carbohydrates. Read on to see how this spaghetti…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, the menopause-focused Nutritionist and Health Coach here at HelloMeno.ca.

Here, you will find recipes and strategies to support perimenopause and menopause symptoms with real food and lifestyle habits. Read more…

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